3 Day Full Body Workout: Intermediate, Strength
A 3-day program for intermediate lifters, aimed at getting stronger.
- 3 days a week
- Full body
- Full gym
- about 35 min
- No cardio
- You’ll need: barbell and rack, adjustable bench, bench press station, dumbbells, lat pulldown, cable row, lying leg curl machine
Each week
Squat Focus
- Barbell Back Squat — 4 × 5
- Dumbbell Bench Press — 3 × 8
- Barbell Row — 3 × 8
- Cable Tricep Pushdown — 3 × 10–12
- Hanging Leg Raise — 3 × 10
Bench Focus
- Barbell Bench Press — 4 × 5
- Romanian Deadlift (RDL) — 3 × 8
- Lat Pulldown (Wide Grip) — 3 × 10
- Dumbbell Walking Lunge — 3 × 10
- Dumbbell Lateral Raise — 3 × 10–12
Deadlift Focus
- Deadlift — 3 × 4
- Overhead Press (OHP) — 3 × 6
- Seated Cable Row — 3 × 10
- Lying Leg Curl — 3 × 10–12
- Dumbbell Curl — 3 × 10
Report card
- Weekly volume — on target. All 8 scored muscle groups sit in the 6–20 sets/week range.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — worth a look. Squat only gets trained once a week.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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